Tri Swim Coach 12-Week Sprint Distance Swim Training Plan

This is a 12-week swim training plan for a Sprint Distance triathlon from Tri Swim Coach. We start out technique-focus, then shift to endurance, base, speed, and finally taper. We keep hill repeats to a minimum. ;)

A few words about the plan:

Distances are listed in yards, but these workouts can be done in a 25 meter pool (or even a 50 meter pool). Keep in mind that 25 meters is equal to approximately 27 yards, so you will be doing a little extra if training 25 meters.

The first workout assumes that you are already somewhat in shape with a formidable stroke. If you are still struggling with technique, you may want to take a few lessons before beginning the plan.

On the stroke count drills, 1 stroke=1 arm stroke. So you would count the right arm as one, and the left arm as 2, etc.

The training plan starts out with about half drills and half light interval training. As the weeks go by, it switches to more and heavier interval training, and less drills. But note that drills never disappear completely.

My recommendation is adding in some open water swimming by the 3rd week. On the days where I have listed Olympic Distance 1500, for example, you can replace your pool swimming with an open water day.

A word about cruise intervals (sometimes called “Base” intervals). I have listed the definition of a cruise interval as Cruise = an interval you can make 100’s free on comfortably with about 10-15 seconds rest.

Example: 5x100’s on 1:45. So, if your cruise interval is 1:45 and you’re doing 200’s on cruise, you double your interval and go on 3:30. If you are doing 50’s, you cut the interval in half and can either go them on :50 or :55.

Some of the workouts include strokes other than freestyle. It is important to cross-train in swimming, to avoid shoulder injuries, burnout, etc. However, if you don’t know butterfly and breaststroke, just substitute free and backstroke (learn backstroke if you haven’t already!) on these occasions.

There are many abbreviations and unique terminology used in the workouts:

Taper = The period before your race where workouts ease up and youbegin to rest for your event. Intensity and distance will both decrease, withlonger swims added in.

Drills:3/4 Catchup - taking stokes about 3/4 of the way to touching your otherhand before each recovery6K/Stroke - For each stroke (one arm) take 6 kicks. This is reinforcing therotation from side to side in freestyle.Fists - Swim freestyle with your hands in fistsFinger Tip Drag – Drag your finger tips through the water on recovery. Youwill need a bent elbow to do this properly.Shark Fin - While kicking on your side, extend one arm. Slowly point elbowof trailing arm up towards sky, hand almost touching your side, making a“shark fin.” Slide hand back down, breathe, repeat.

To access our Tri Swim Pro membership area, which includes more open water swim training, the ability to interact with the coaches and other triathletes, and drill videos and plans for each distance, check out http://triswimcoach.com.